Norman, now that you've been doing that running routine for a little while what are your thoughts? Are those full one-minute sprints pretty tough?

Yes they are ! It's one tough program and I am only at the beginning.... But I think it's worth it : I feel like I have more 'energy'. Besides, running at a constant pace is *boring*, this program brings in some variety and shortens the total running time.

How long have you been on this program and how much weight have you lost, or are you more defined??

My first workout was on March 21st this year. I stopped several times though.

I have not really lost weight, I gained muscle mass and lost fat, that's for sure. From my progress on the Levels I am also obviously in better shape.
I've had people ask me if I go to a gym or something, funny when you think on the average *week* I total 30 minutes of (strength) workout.

If losing fat was my first goal, I'd definetly follow a stricter diet as explained by Kevin in the nutrition section.